Adjust your watch to local time at your destination. This will give you an idea about adjusting; your sleep patterns so that you can avoid jet lag when you arrive.

Make sure you stay hydrated

The cabin air is cold and dry, at less than 20% humidity, so we recommend that you drink plenty of fluids, such as water and fruit juice to avoid dehydration.

Snacks and meals

Bring healthy snacks such as protein bars with you in case you get hungry between meals;

Don’t eat too much at mealtimes, as digestion is more difficult in the air. Whenever possible choose hot food, as it is easier to digest.

Sleeping throughout the flight

If you plan to sleep for the whole flight, please inform the flight attendant before takeoff so that you won’t be disturbed. Ask to be woken up when the flight is nearly there.

Plan to wake up 30 minutes before landing

You need this time to wake up properly, get your things together and decompress your ears before landing.

Do exercises while sitting during the flight, as this prevents muscle and bone pain and cramps. These exercises will help relax body and mind.

Exercises while sitting

Legs and feet

Raising your knees - put your hands on the armrests for support and raise your legs. Hold the position for 30 seconds and repeat 3 to 5 times.

Raising your feet, toes and heels - raise your toes with your heels on the floor. Do the opposite for your heels - put the tips of your toes on the floor and lift your heels. Hold these positions for 30 seconds and repeat 3 to 5 times.

Walking while sitting - while in your seat, slowly raise and lower your legs for 40 seconds as if you were walking.

Knees to chest - place your arms on your knees and raise your torso. First do the exercise with your legs together and then one leg at a time in series of 10 (10 times for each leg and 10 with your legs together)